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- Duration
- 1 h
- TSS
- 61
- IF
- 0.78
- Work
- 638 kJ ≈ 638 kcal
- Avg power
- 177 Wat FTP 250 W
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About this workout
Тренировка на резкие атаки и умение держать темп после отрыва. 30 секунд — взрыв, потом 9–12 минут под нагрузкой. Именно так создаются отрывы и выигрываются гонки.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 10:00 | 25→75% | 63→188 | Z1 Recovery |
| 2 | 0:30 | 95% | 238 | Z4 Threshold |
| 3 | 0:30 | 50% | 125 | Z1 Recovery |
| 4 | 0:30 | 105% | 263 | Z4 Threshold |
| 5 | 0:30 | 50% | 125 | Z1 Recovery |
| 6 | 0:30 | 115% | 288 | Z5 VO2max |
| 7 | 0:30 | 50% | 125 | Z1 Recovery |
| 8 | 2:00 | 50% | 125 | Z1 Recovery |
| 9 | 0:30 | 150% | 375 | Z6 Anaerobic |
| 10 | 9:30 | 80% | 200 | Z3 Tempo |
| 11 | 3:00 | 55% | 138 | Z1 Recovery |
| 12 | 0:30 | 150% | 375 | Z6 Anaerobic |
| 13 | 10:30 | 80% | 200 | Z3 Tempo |
| 14 | 3:00 | 55% | 138 | Z1 Recovery |
| 15 | 0:30 | 150% | 375 | Z6 Anaerobic |
| 16 | 12:30 | 80% | 200 | Z3 Tempo |
| 17 | 5:00 | 80→25% | 200→63 | Z1 Recovery |
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